A1) Strict Weighted PU, 4×7, Heavy, Rest 1 Min
A2) Strict Weighted Dips, 4×7, Heavy, Rest 1 Min
B1) Alt. Standing DB Press w/ Static Hold, 4×7/Arm, Moderate, Rest 1 Min
B2) Supinated PU, 4×7-10, Rest 1 Min
C) 16 EMOM
1- 10 Burpee
2 – 10-12 Ring Dips
3 – 10 Cal Row
4 – 10-12 C2B
- D) 30 Min AMRAP @ 75%
500m Row
20 Box Step-Ups (24,10)
20 Russian KBS (70, 53)
400m Run
100m Dual KB OH Carry (44, 25)
100m Dual KB Front Rack Carry (44, 25)